Planks are an ideal exercise for the abdominal muscles. They engage all major core muscle groups, including your deep transverse abdominal By strengthening your entire core, you decrease your risk of back injury, improve your posture and your balance.
It’s not about how long you can hold a plank, but how long you can hold correct form. How to get it right:
- Get into pushup position on the floor – make sure your wrists are directly under your shoulders and your hips are square to the ground.
- Keep your neck neutral looking directly down at the ground, don’t look ahead or back through your arms.
- Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending – to avoid dropping your hips, try visualising yourself pushing up and out of your shoulders.
- Don’t pike your hips – sticking your butt up in the air is easier than keeping your body in a straight line. Activate your glutes and tuck your pelvis under slightly to avoid piking.
- Your head is relaxed and you should be looking at the floor.
- Hold the position for as long as you can.
- Remember to breathe. Inhale and exhale slowly and steadily.
- When you start to lose your form, come down from your plank. You will only be benefiting from your plank if you’re engaging the right muscles.